Saturday, November 14, 2015

WOW WHAT AN END TO THE SEASON

Girls 7th in STATE FINALS.

BANQUET a SUCCESS - great speeches seniors

Slideshow posted at www.slideshare.net/mrkalember

Courtney Busch qualified for MIDEAST MEET OF CHAMPIONS!!!!!!!!

and Emily Byrne writes a poem that summarizes GHSXC perfectly.


Sunday, November 8, 2015

state finals RECAP and end of season for GHSXC


Final GHSXC report

Gaylord girls come in ranked 10th after finishing 2nd in regional and end up 7th beating Whitehall.

The All-state performances of Alexis (4th) and Katelyn (16th) lead Gaylord to a 7th place finish at the Division 2 XC state finals.

Full results - http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=106483#12967

With 150 schools in division 2 i would liken this to a season ending wtih 143 wins, 6 losses record.  It was also amazing to beat Whitehall who had just beaten us for the regional title last weekend.  Also, finishing in the top 8 puts us in the "quarterfinal" in other sports.  Sometimes a finish like 7th gets lost in the idea that 6 other teams beat us.  However, in other sports we would be elated to make it to the elite 8 as that means your team played in the quarterfinals of the state championship.

Alexis Smith - ends her GHSXC career with 3 "All-State" performances, running the 2nd best time by a GHSXC athlete in school history and doing it all with a smile.  Alexis has the qualities that all coaches love in an athlete - she listens, she works hard, she is a positive role model for the younger runners and she is driven to be the best she can be.  Her performance today was just spectacular and we are truly going to miss her next year.

Katelyn Smith ended her GHSXC career with a bang.  Last weekend at the regionals i think she had the race of her life and today she topped that with a 16th place finish in the state finals.  She worked so hard all summer with her sister to earn this and she deserves it.  If the race had been another 200 yards longer she would have caught another 6 runners and been top ten.  She leaves GHS as one of the top 10 XC runners in school history.

Courtney Busch also had the race of her life today at MIS.  She has been working for 3 years to crack the 20 minute barrier and today it happened with a solid 19:52.7.  Courtney works tirelessly balancing soccer and running and her drive to be her best is a quality that helps her achieve what she does.  As a 3rd year runner she earned all-conference and all-regional honors and today she was finally happy her with perfromance.

Brianna Martin finished today as the 18th fastest freshman in the state!!  The other girls improved about 20 seconds from their regional times, but Bri topped last weeks performance by 43 seconds.  She finished her season as our 4th girl after starting (back in August) as 9th girl.  She has listened and learned from the older girls what it means to be a runner and what dedication and hard work can do for you.  I am looking forward to the next 3 years with Bri.

Carlie Martella solidified our 5th scoring position with a near season best time.  Since her freshman season Carlie has improved by minutes and now is our solid and dependable 4/5th runner depending on her day.  Her foot speed combined with her endurance are going to be a quality that we need next season with the loss of the Smiths, Busch and Byrne.  I know Carlie really wanted to break that 20 minute barrier this season, but it was just not in the cards, thats why we have 2016.

Emily Byrne caps a fine two year XC career with two state finals appearances, a 20:29 best 5k time and a solid 6th runner all this season.  I know Emily wanted a bit more out of this season, but it just didnt happen for whatever reason.  Still, it was her performance in last years regional that will stand out for me as the highlight of her career.  She came into that race ranked in 53rd place and ended up in the low 30's solidifying our trip to MIS and the state finals in 2014.  Without her, our team would not have had the experience we had last year, to be at our best this year.

Alli Kowatch ended her season in a career best 21:27 today.  I am so proud of all Alli has achieved in the last 3 years.  She has grown from a "middle of the pack" runner in in middle school to a varsity runner on the 7th best team in the state.  She has worked tirelessly for this day and i am happy she earned it.

Zak Goddard returns to GHSXC next year as a senior leader and All-regional runner after finishing this year with a season and personal best 17:10 at MIS.  Zak wanted to crack that 17 minute barrier today but it looks like that waits for next season.  As a team leader and role model I couldn't ask for a better person that Zak.  I look forward to one last year with him in 2015.

Sunday, November 1, 2015

STATE FINALS QUALIFIERS!!!!!!!!!!!!!!!!!

Well, we made it ladies and Zak!!

GHS girls qualify for state finals FOR THE 23RD TIME IN THE LAST 29 YEARS.  Zak Goddard caps a fine regular season with an individual qualifier status.

Alexis Smith becomes Gaylord's 4th regional champion on the girls side.  When you put Alexis' name in with Katie Harriger (2003) Thereseanne Zimmerman (Huprikar) (2004 & 2005) and Sloan Secord (2006 & 2007) you realize how special of an athlete she is.  Today she totally dominated the regional competition and, I think, this is her first win EVER for GHS.  It is so tough competing in the Big North Conference and many of the invitationals that we go to as we look for high level competition, but today Alexis was not to be denied.  Her nearly 30 second win was about as convincing as it gets.  This puts Alexis in the lead pack at the state finals and gives her a shot at the overall title for D2 State Champion.

Katelyn Smith had the race of her life.  During our regular season she hovered anywhere from 45-70 seconds behind Alexis and came into the regional race ranked # 6 -- and ended up 3rd only 30 seconds behind Alexis.  She truly had an amazing race and this sets her up nicely to possibly earn a top 20 position at MIS in the MHSAA finals next weekend.

Courtney Busch had a huge improvement from last weekends NMXCC invitational - running 22 seconds faster and nailing a top 20 finish for us.  I am sad for Courtney because last year she finished in the top 15 earning "ALL REGIONAL" status and this year she did not make it because our regional was stacked with so many highly ranked teams.  Put her in any other regional and she is definitely "ALL REGIONAL" status.

Carlie Martella and Bri Martin have decided to shadow each other and use each other to push themselves and today it worked nailing down our #4 and #5 spot nicely.  Just like Courtney, either of these girls could be "All Regional" in many other regions.  Carlie especially had a nice race, taking nearly 30 seconds off her time from last weekend on the same course.  Bri continues to improve and has done an excellent job as a freshman in a high stress # 5 position.

Emily Byrne and Alli Kowatch rounded out our top 7 varsity with solid performances.

Zak Goddard places 14th to punch his ticket to MIS.  Zak has had some ups and downs this season but put it together when it was most needed - today.  He had a solidly paced race to continually move up the field into the top 15 to earn "ALL REGIONAL" honors.  Justin Desloover, Nick Green, Matt Jaroneski, Mason Monchilov, Kenny Smith and Derek Giallombardo all return next season for the blue devil harriers.

workouts this week.

MONDAY - EASY DISTANCE

TUESDAY - EASY DISTANCE

WED - TIMED MILE HARD !!!  A few 400's for fun and some 200m finishes.

THURS OFF

FRIDAY - DEPART GHS AT NOON, get to HOTEL @ 330pm, run workout, clean up and head to dinner @ Olive Garden ASAP.  Then MALL, then team meeting, then bedtime.

Saturday MHSAA D2 STATE FINALS - GIRLS 1:30pm Boys 230pm, then awards.

TEAM BANQUET THURS NOV 12th.

GIRLS BRING A DESSERT TO PASS
BOYS - BRING POP, MILK, Chocolate Milk
I will provide forks, spoons, cups, plates




Sunday, October 25, 2015

WOW REGIONALS WEEK

Back in June you started training.  You ran literally hundreds of miles in the summer, then hundreds more during the season.  You missed time with friends.  You missed time with your family.  You missed school.  You stressed out about your position on the team.  You got nervous with aniticipation of your first race.  You endured hills, and wind and rain and hot sun.  You made new friends.  You did all this in anticipation of next Saturday, the regional meet.  The regional meet on our home course.  The screaming frenzy of fans and parents and friends who came to watch you run.  You did all this to be the best you can be on one day with the hopes that you would serve your team well.  You didn't really care about individual honors, but would take more satisfaction i hoisting a regional trophy or qualifying for the state finals as a TEAM, rather than just an individual.  You wanted your team to be the best they could be.  Now, that time has come.  It's THE WEEK.   It's THE DAY.  IT IS THE HOUR.  IT IS RACE TIME.

Monday - easy distance, not as long as we've gone on Mondays before, time to rest a bit.

Tues - super short.

Wed -  Some speed.  Not 100% sure what we'll do yet as I want to see how you're feeling on Monday and Tuesday.  Likely its a longer warmup (2 miles)  an 800m at race pace,  4x400m at race pace, and some 200m finishes.  2 mile cool.

Thurs - OFF  -- JV TEAM MEETING IN COACH'S ROOM AFTER SCHOOL.

Fri - team meeting, then easy short with stride outs.

Saturday - RACE DAY.  up at 8-9am, breakfast.  Light, good breakfast of carbs that's easily digested.  Small bit of protein, fruit, banana, granola, juice ( NO MILK PRODUCTS KATE).  Arrive at coach's house at 1130am.  Go to bathroom, get a snack, have a Gatorade or water.  Once everyone is there run over to course at NOON, get to tent (same spot as last week), check numbers, pins, etc.  Girls go through course at 12:40pm.  Boys at 1:10pm.    Then we are in BOX 13.  GIRLS RACE 130pm  BOYS RACE 2pm.  Awards immediately after.

Be sure all freshmen, newbies are on board with this plan, communicate with them so they know and remember because even though i go through this all at practice someone isnt' listening and confused!! :)  I won't mention names.  #8 runner you do all this too, pretend you are in the race and doing everything everyone else is.  I hope you are as excited as I am!!!

See the best regional times here, switch between boys/girls and click the "hypothetical" team scores button to see where we rank.  http://www.athletic.net/CrossCountry/Division/List.aspx?DivID=33717


Sunday OFF






Saturday, October 17, 2015

BIG WEEK - BNC FINALS AND HOME INVITE!!!







Well JV'ers, it is the end of your season this week.  We have come a long ways since August 17th when we went to team camp in Munising.  It was a week of fun and games and running and swimming and bridge jumping and learning about how you fit into our team.  Over the last 10 weeks you've gotten faster and stronger, you've gained both endurance and speed.  But, this week we focus on rest so you can be at your BEST.  Our conference meet on Tuesday is hilly and PACING will be key - it is supposed to be 57F and a light breeze.  Perfect running conditions.  Our home invite at Michaywe on Saturday (sunny and 55F) is the flattest fastest course we'll run all year - yes faster than Benzie.  It has been a great seson, lets end these last weeks on a positive note!!

Monday - short with stride outs.

Tuesday - you are responsible for your own ride to the country club.  Girls 4pm, boys 430pm,  girls JV  5pm, boys JV 530pm.  ALL CONFERENCE AWARDS AFTER.

Wed - short and sweet

Thursday - JV OFF, Varsity  PRACTICE AT COACH'S HOUSE.  1 mile easy - 1x400 @ race pace, 1x800m @ race pace, 1x800m @ race pace, 1 mile easy on the Michaywe Race Course -- Get a ride there, or ride with me.  

Friday - easy and short

Saturday -- HOME INVITATIONAL @ Michaywe.  Girls varsity11:30am, boys varsity 12:10pm, girls JV  12:50pm  boys JV 1:30pm (middle school starts 10am girls, 1030am boys).  FLAT FAST COURSE AND YOU RUN YOUR BEST TIME.

Sunday, October 11, 2015

week 9 workouts

Week 9 workouts --

BIG WEEK - TRAINING HARD!  FOOTBALL RUNNING!!

Monday - Longer run but not too long.  2mile warm, stretch, 6 miles, medium pace, working hard.

Tuesday MEET AT COUNTRY CLUB - warmup and HILLS

Wed - easy and short

Thursday - 2 mile warm, 13x400m each one faster than last 2 mile cool

FRIDAY - FOOTBALL RUN - bus departs GHS front doors at 7:55am - bring a lunch and SNACKS WITH YOU!!  We will be back to GHS about 3:45 to participate in the HOMECOMING PARADE.  BE PREPARED WITH FRESH WARM CLOTHES FOR WALKING IN PARADE, ITS GOING TO BE COLD.

Saturday - homecoming.  Make good decisions.  Behave.  Have fun.  Don't ruin your season.  BEFORE THE FESTIVITIES START BE SURE AND GET OUT FOR AN EASY 30-60 MINUTE RUN.

SUNDAY OFF

MONDAY - EASY AND SHORT

TUESDAY -- BIG NORTH CONFERENCE FINALS, GIRLS 4PM, BOYS 430PM, GIRLS JV 5PM, BOYS JV 530PM

Saturday, October 10, 2015

FULL RESULTS

PORTAGE Boys and Girls XC teams in action at Portage invitation.

Girls - 6th of 45 teams in a race featured 12 of top 15 teams in the state and we ended up 6th, beating #13 Dearborn Divine Child, #14 Richland Gull Lake, #11 Middleville, #7 Grand Rapids South Christian, #6 Dewitt, #15 Whitehall.  

I think we had a "good" race.  We're still no where near where I think we can be.  Our final push on speedwork next week, followed by some rest will give us that final piece of the puzzle we've been looking for.  Alexis was awesome up front running the 2nd fastest time by a Gaylord girl in GHSXC history, only topped by Sloan Secord.  Katelyn had the best race of her life and #7 fastest time by a girl in GHSXC history, Courntey Busch was just seconds from a personal best and is now flirting with sub 20 minutes which is right where we need her, Carlie has been dealing with some pacing issues but was still right near her personal best time, and Brianna Martin was our 5th girl today running her personal best time.  Bri continues to improve and just keeps moving up faster and faster.  Our varsity scoring was rounded out by Emily Byrne and Allie Kowatch.

Boys 37 of 49 teams.  Our goal for the boys was to get some "big meet" experience and we did just that.  Zak Goddard continues to lead the boys team as #1 runner and had a solid low 17's as did Justin Desloover, running his personal best time.  Ethan Huey is one solid freshman, placing as the 19th fastest freshman on the day and nearly a personal best time on a pretty tough course.  Derek Giallombardo was close behind in 18:24 with a personal best time and freshman Matt Jaroneski rounded out varsity scoring with 18:46.  Our boys are young and this was a great experience for them.  We do not have a senior on our varsity and the experience we gained today will pay dividends in the future.  I still believe we have an outside shot at qualifying for the D2 state finals with this group.


Saginaw Results for JV  http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=102998#12967
Some GREAT times for our JV runners!!









Saturday, October 3, 2015

BIG WEEK - BNC#2 - SAGINAW JV - PORTAGE VARSITY

It's a big week for GHSXC - we had a good training week and rested from race last week, so we are back in action this coming week with 3 big races.  On Tuesday we will depart GHS early for BNC #2 - at Ogemaw.  Again it is girls at 4pm all in one race followed by boys at 430pm all in one race.  Just like before we are looking to get you onto the "All Conference" team by placing in the top 14.  The final all-conference team is selected by using the best of your first two BNC races combined with your last BNC race (home course out at country club).  On Saturday the JV go to Saginaw to run in the Invitatioinal in the JV race.  Samantha Hunt (track coach) will be your coach for the day.  Varsity leaves at noon on Friday for a weekend overnight trip to the LARGEST XC INVITATIONAL IN THE MIDWEST.  http://www.portageinvite.com HAS LOTS OF GREAT INFORMATION.  Check their website for race schedules, parking, maps, old results, etc.

Saturday -- Oct 3  - You are on your own.  It is a good chance to go a bit longer for varsity runners.  A nice easy hour run is perfect.  JV should do a short 20-40 minutes

Sunday - OFF REST

Monday October 5 -  Easy and short with stride outs.  WE WILL PLACE AN ORDER FOR 50 GHSXC SWEATSHIRTS.  YOU PAY $10 AND OUR FUNDRAISING $ PAYS THE REST.  GOOD DEAL $10 FOR SWEATSHIRT!!!   PARENTS WE WILL BE ORDERING TEAM SWEATSHIRTS THIS WEEK. ABOUT $25 - ATHLETES GET THEM FOR $10. IF A PARENT WANTS ONE FOR $25 MESSAGE ME YOUR SIZE AND SEND IN $ WITH KIDS. ATHLETES BRING IN $10 NEXT WEEK ONE DAY. SWEATSHIRTS WILL BE NAVY BLUE HOODIES WITH SOME NICE XC DESIGN ON THEM.

Tuesday Oct 5 - BNC 2 at Ogemaw - depart GHS probably 1pm or 130pm.

Wed - easy 30-50 min

Thurs - 2miles, 6x400m at RACE PACE, 2 miles

Friday - JV OFF, Varsity off to Portage at NOON.  We will stop in Grand Rapids, downtown, to run at 3pm.  So GET INTO YOUR RUNNING CLOTHES BEFORE WE LEAVE THE SCHOOL.  Bring a snack/drink.  3pm RUN.  430pm  Hotel in Grandville - The Grandvillage Inn  6pm DINNER @ Carrabbas (have $15-$20)  730pm MALL (spending $$$?)  930pm HOTEL SWIM  TEAM MEETING and a swim  11pm LIGHTS OUT.  (Athletes will also pay $20 for the hotel room as GHS cannot cover that and we don't quite have enough fundraiser $ for that!)

So - Varsity needs about $20 for hotel  $20 for dinner and $15 for Saturday lunch = $55

ALL VARSITY RUNNERS GET A FREE INVITATIONAL T-SHIRT AT THIS MEET.
IF THE $55 IS AN ISSUE FOR YOU JUST TALK TO ME AND WE WILL WORK OUT A PLAN.

Saturday - JV BUS DEPARTS 7am  Varsity girls at Portage  race 1:00pm  Boys 2:00pm at Portage West Middle School.  Awards after races, then a quick stop on the way home for lunch/dinner at fast food ($10).  Home to GHS about 8pm.

http://www.portageinvite.com has information
http://www.portageinvite.com/wp-content/uploads/2014/10/Bus-Drop-off-and-Onsite-Parking.pdf

this last link is a map of the location - we will park in the TEAM VAN PARKING area if you are trying to find us.

I have to be in GRAND RAPIDS Sunday morning for my nieces baptism and would like to stay in Grand Rapids Saturday night so IF YOU ARE PLANNING ON COMING TO THE MEET AND CAN TAKE YOUR CHILD (AND 4-5 OTHERS!!) WITH YOU THEN I CAN STAY IN GRAND RAPIDS.  If not, no worries, I will just come back down Sunday morning.




Sunday, September 27, 2015

35 days until REGIONALS!!!!!!!!!!!!!!!!!!

Week 7 workouts -- another big training week.

First let me summarize last week.  Tuesday - hot hilly meet at TCWest leaves you tired and drained.  Thursday - a fairly hard workout.  Saturday - another race after a long stressful week.  Get the idea??  We are running tired right now and training through these early races still.  This is the time of the season where you are probably the most tired you'll be all year.  The next two weeks will be tough but then we begin to cut back a little before some of our bigger meets.  PS -  WE STILL NEED ONE MORE PARENT DRIVER FOR PORTAGE!!  NO DRIVER AND NO GO - WE CANCEL PORTAGE, PLEASE ASK A PARENT!!!!

MONDAY - LONG RUN AT ASPEN.  Get a ride to Aspen Park immediately after school and we go long.  Bring a water bottle to rehydrate after first half of run.

Tuesday - easy and short.

Wed - 2 mile warm  6x800m HARD  2mile cool

Thurs - easy and short.

Friday - meet at GHS track at 230pm.  Do your 2 mile warmup, stretch.  Coach will be out to the track at 3pm and we will do our workout.  1 mile race PACE, 2x800m RACE PACE, 4x400m each one a bit faster than the last.  2 mile cool.

FRIDAY NIGHT WE WORK CONCESSION STAND -- PARENTS!! :)  Could use some "kid" help too!!!

Saturday - varsity - easy 40min - 1 hour 20 min.

Sunday OFF

Monday - easy and short

Tuesday - Big North Conference meet #2 at Ogemaw High School.  XC course is right at the high school property.  One girls race 4pm, one boys race 430pm.  Bus will probably depart GHS at 1pm.
Back to GHS about 730pm.

Friday, September 18, 2015

Workouts!! Week SEVEN

BIG WEEK!!!!!!!!!!!!

MONDAY -- light short run with stride outs.  Look at our BNC competition on A.net

Tuesday Sept 22  - first Big North Conference race - At TCWEST - 5220 Barney Road, Traverse City.  This course is on the WEST side of TC.  Best way to get there is google maps.  Or take M72 through town all the way past west Bay, up the hill and out of town past the big windmill.  Turn Left on GRAY road, then left on BARNEY road.  XC course is at Bay Meadows Golf course.

Two races - Girls 4pm, boys 430pm.

TOUGH competition.  TCCentral, TCWest, Petoskey, Cadillac, Alpena, Gaylord and Ogemaw

Wed - easy distance day, medium longer

Thursday - 4x800 medium fast, race pace

Friday - easy, short

Saturday Sept 26 - MY FAVORITE RACE OF THE YEAR -- DELTA!!  Course is at Delta College - google maps it.  right down I75 to exit 160 then right on Delta Road.

SHORT FAST 2 mile course!  Girls have won this meet 24 of last 27 years.  We continue the streak this year!  Boys have won 20 of last 27 years, lets do it again!!

Girls 2 Mile Div. I & II  9:30 AM
 Boys 2 Mile Div. I & II  9:55am
 
Girls  2 Mile JV (All Divisions)10:20 AM
Boys 2 Mile JV (All Divisions)10:45 AM




Sunday off and rest.

Thursday, September 17, 2015

CONCESSION STAND FUNDRAISER

AS I MENTIONED AT OUR PARENT MEETING WE HAVE SEVERAL FUNDRAISERS!!  

The first fundraiser is coming up fast -- On Oct 2nd we will be working the concession stand at the football game and selling 50/50 tickets.

ALL SPOTS MUST BE COVERED!!


We're using VolunteerSpot (the leading online Sign-up and reminder tool) to organize our upcoming Sign-ups.

Here's how it works in 3 easy steps:

1) Click this link to see our Sign-Up on VolunteerSpot: http://vols.pt/kQKVsR
2) Review the options listed and choose the spot(s) you like.
3) Sign up! It's Easy - you will NOT need to register an account or keep a password on VolunteerSpot.

I have already signed up and it is pretty easy.  Put in your email, or sign in with facebook and click on where you want to work!

It is that simple.

This could bring in over $750 for the GHSXC team!!!!!!!!!!!!!

coach

Sunday, September 13, 2015

WEEK SIX !!!!!!!!!

Can you believe this is WEEK 6 of the GHSXC SEASON?????!!!!!!!!!!!!  We have improved a lot, we have seen some fast times, but we are also nowhere close to where we will be in 6 more weeks.  We are just starting some speedwork now and have begun to learn what "pacing" feels like.  In the next week we will hit it hard.  Mon, Wed and Friday will all be 'hard' days and we do not race until next week when we have our first Big North Conference race in Traverse City on Tues Sept 22.

Here is the week workouts.

Monday - Sept 14 --  LONG RUN.  Down Hayes Road to Dumas Park, get drink, stretch.  Down to Aspen Park for a good longer trail run.  Back to Dumas, drink.  Back to GHS.  This will be one of our longest runs of the season and it is going to be WARM.  BRING A WATER BOTTLE to put in my van so you can get a drink at Aspen.  JV/younger runner/new people 6-7 miles.  Varsity 8-10 miles.

Tues - short and easy

Wed - 2 mile warmup, then HILLS x 8

Thurs - easy and short

Friday - 1x mile hard @ RACE PACE, 4x800m where the first is race pace, the second is 3 seconds faster, the next is faster and the last is fastest.

Saturday - EASY RUN ON YOUR OWN

SUNDAY OFF

Monday - short with stride outs

Tuesday - First Big North Conference race @ TCWEST.

Thursday, September 3, 2015

Labor Day Weekend through the MUD RUN

Well, we've had a good start to our season, I can't believe it has already been over three weeks of running already.  We had a good start at both Benzie and Clare, but the best is yet to come.

Labor Day Weekend.

Friday Sept 4th - 9am at Aspen if you want to run with a group.  Nice and cool this early in the morning and a good time to go LONGER.  Anywhere from a 6-12 mile run is good.  Go long!

Saturday Sept 5th - take a day off and rest or easy 1 hour.

Sunday Sept 6th - day off !

Monday Sept 7th - Labor Day - Medium distance run, 45-75 minutes easy.

Tuesday Sept 8th - first day of school, we will go a bit longer, again 45-75 min.

Wed Sept 9th - CRUISE intervals, These will be AT race PACE.  1xmile, 4x800m at RACE PACE, no faster!!

Thursday - medium distance, easy 45 min

Friday - short and stride outs.

Saturday - MUD RUN - The race course is two miles north of Charlevoix on Marion Center Road at Charlevoix High School.  BUS WILL BE DEPARTING EARLY --  6:30am!!  Home to GHS at 2pm or 2:30pm.

There will be 5 races, divided by grade level, as well as an open race for coaches and spectators which means PARENTS.   No athletes who ran in the team races may run again in the open or for even part of the open race.   Team scoring will be done by combining the five best times for each team from the two races.  The schedule is as follows:

              9:00 am                     11th & 12th grade girls /10 medals
              9:30 am                     11th & 12th grade boys / 10 medals
            10:00 am                     9th & 10th grade girls /10 medals
            10:30 am                     9th & 10th grade boys /10 medals
            11:00 am                     Open race—men women/3 medals
            11:30 am                     Middle school race/10 medals each
            12:00 pm                     Awards Ceremony  

Tuesday, September 1, 2015

CLARE INFO

GHSXC meet tomorrow!!  Mid Michigan Community College - NOT in Clare, Clare is hosting the meet.  Take I75/127 south toward Lansing for 75 miles, exit at Mannsiding Road (I think its exit 168) Turn LEFT (east) and enter the Mid Mich Comm College grounds near the intersection just a 1/2 mile or so from the freeway.  Follow road in until you see big yellow busses and you're there.

Bus departs GHS at 1:30pm

9th Grade         4:40 PM
10th Grade 5:10 PM
11th Grade 5:40 PM
12th Grade 6:10 PM

Sunday, August 30, 2015

Benzie splits, comments for Mikey

Since Mikey likes the comments so much and says I never do them here they are.



Saturday, August 29, 2015

FIRST MEET -- BENZIE

Just like our time trial - first meet means nothing.   Yes, it is sort of a gauge of where we are right now.  Many personal best times, that's nice.  And, it is a reward for your hard work over the summer.  But, in XC times mean nothing.  If you run a fast time but are 500th place, then that's not real good.  But, if you run a slow time and win, GREAT!  IN XC ITS PLACE!!






here is a link to full results.  http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=102968#12967

Girls, with Courtney we'd have been somewhere from 2nd to 5th place.  We would have been very very close to Grand Rapids Christian and they are probably the favorites to win the state finals.  That's a good sign.   We still have 9 weeks to to until that point though!!

Guys - 4 guys in the 17's??  Wow, makes me really wish we had TGIA or ENIDA right now as a 5th man but we don't.  We have to have someone step up as 5th man.  If someone does we just might have a shot at going to states with the girls!!

Monday - 3pm practice at GHS
Tues - 3pm practice at GHS
Wed - meet at Clare see below
Thurs - practice 3pm GHS
Friday - practice 9am aspen park - optional, long run

CLARE ON WED SEPT 2nd.  Bus will depart at 1:30pm.

 Mens Races
1.25 Mile 6th Grade and Under3:30 PM
1.25 Mile 7th Grade4:00 PM
1.25 Mile 8th Grade4:20 PM
5,000 Meters 9th Grade4:40 PM
5,000 Meters 10th Grade5:10 PM
5,000 Meters 11th Grade5:40 PM
5,000 Meters 12th Grade6:10 PM
 Womens Races
1.25 Mile 6th Grade and Under3:30 PM
1.25 Mile 7th Grade4:00 PM
1.25 Mile 8th Grade4:20 PM
5,000 Meters 9th Grade4:40 PM
5,000 Meters 10th Grade5:10 PM
5,000 Meters 11th Grade5:40 PM
5,000 Meters 12th Grade6:10 PM

Wednesday, August 26, 2015

FIRST TIMED MILES TODAY!!

here are our first timed miles on 8/27

A few things to remember.... before you look too seriously at these times.

1.  It is August.  These times mean nothing.
2.  If you ran well, great.  If you ran poorly, great.  This was just a workout.  Its not the conference finals or regionals or state meet.  It was a workout at aspen park.  Period.  Who cares?  This is just step 3 of our 12 step program to regionals and the state finals and your best time at the end of the season when it really counts.
3.  We have 63 days until things really count.  Keep working, keep running, keep injuries away and keep focused, we have a long way to go.

coach



Sunday, August 23, 2015

Workouts update and schedule update

Monday - 9am Aspen Park.  Supposed to be chilly and possibly rainy (60% chance) but we will run regardless as it is not supposed to thunderstorm.  Workout will be 2 mile warmup, 1/2 mile jog, 3x medium hill, 1/2 mile jog, 3x long hill, 1/2 mile jog, 3x long hill, 3 mile cool down.  This is the varsity workout.  Freshman/JV will be shorter, fewer hills, shorter cool down.  Be mentally prepared, this is one of our first "hard" days!!

Tuesday Aug 25th - easy day, remember, recovery days are as important as hard days.  This is a day to just build your aerobic base and build capillary beds in running muscles.

Wednesday Aug 26th - 2 mile warmup, followed by 3x 1 mile hard, freshman/JV might do 2x1 mile, 2-3 mile cooldown.

Thursday Aug 27 - easy day just like Tuesday
I have scheduled August 27th Thursday-  6pm at GHS for my official "Parent Meeting" to go over rules/procedures/etc.

Friday Aug 28 - 2 mile warmup, 3 miles easy, 3-4x100 meter stride outs.

Saturday Aug 29 - Benzie Invitational featuring some of the best teams in the state of Michigan.  Bus departs GHS at 6:30am.  home about 3pm?  Race schedule is here http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=102968#12967

and last years results are here - look these over and predict where you can finish?
http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=86756#13150
we are in the "big school" division

sunday - day of rest!

MONDAY AUG 31 -- MENTOR TRAINING FOR XC RUNNERS WITH MRS KALEMBER AT NOON AT GHS.  It is important that you attend this training so you can be a part of freshman orientation.  Regular practice will be at 3pm at GHS.

Tues Sept 1 - practice 3pm GHS

Wed Sept 2 - Clare XC invitational - bus departure time will be around 1:30pm.

Thurs Sept 3- practice 3pm GHS



Friday-Monday NO PRACTICE RUN ON YOUR OWN AND ENJOY YOUR LAST FREE WEEKEND.

Tues - Sept 8 First day of school and practice at 3pm.

Saturday, August 1, 2015

reminders of reminders

GHSXC RUNNERS
Remember to check our practice schedule so you can get WORK OFF.




Aug 21 - FRIDAY - MEDIA DAY - TEAM PICS 4:30pm at GHS - I will hand out uniforms at 4pm in my room #120 at GHS
Aug 22, 23  SATURDAY - Sun no practice
Aug 24-28 (Monday - Friday)  Practice 9am Aspen Park

I have scheduled August 27th Thursday-  6pm at GHS for my official "Parent Meeting" to go over rules/procedures/etc.  Please try to attend as we will also be covering information about our invitational.

Aug 29 - Benzie Invite (Saturday)  Bus departure time not yet set - we will leave early - BUS DEPARTS GHS AT 6:30AM!!!!

Aug 31-Sept 4 (Mon-Fri) pratice 3pm at GHS room 120  Except Sept 2nd we have Clare Invite

no practice Sept 5-6-7  Labor day weekend
Sept 8th - school starts and regular practice 3pm every day.

Also check our athletic.net page for full calendar and meet results.
http://www.athletic.net/CrossCountry/School.aspx?SchoolID=12967

REMINDERS

remind 101 for GHSXC athletes and parents - I send out reminders of practice changes, bus departure times, meet information etc via text.  To join simply sent the text message @mrkalembe to the number 81010 and you'll get text updates from me.

and ps.  dont forget you need a physical on file or handed to me by August 12th for practice!!

Thursday, July 30, 2015

GHSXC TEAM CAMP and PRACTICE INFO

GHSXC runners -- OFFICIAL PRACTICE IS COMING UP SOON.  WE WILL MEET AT ASPEN PARK AT 6PM ON AUGUST 12TH, WEDNESDAY FOR OUR FIRST PRACTICE.  AT THIS TIME YOU MUST HAVE A PHYSICAL ON FILE OR TURN IT IN TO COACH!!!


HERE IS THE TEAM CAMP INFORMATION.  THE LAST PART IS THE FORM YOU MUST PRINT AND SIGN.  I WILL ALSO HAVE COPIES OF ALL OF THIS AT THE PARENT MEETING (AUGUST 13TH 7PM AT GHS).  THIS MEETING IS NOT MANDATORY, BUT JUST A WAY FOR MEET TO MEET WITH THOSE PARENTS WHO WOULD LIKE MORE INFORMATION ABOUT TEAM CAMP.  I WILL ALSO COLLECT THE $100 TEAM CAMP FEE (PLEASE CASH CASH CASH ONLY) AT THE PARENT MEETING.  IF YOU CANNOT ATTEND THE MEETING SEND THE $100 IN WITH YOUR ATHLETE TO PRACTICE OR PAY THE DAY WE LEAVE FOR CAMP (AUGUST 20).  SORRY TO SHOUT IN ALL CAPITAL LETTERS BUT I WANT YOU TO HEAR THIS INFORMATION.



GAYLORD HIGH SCHOOL CROSS COUNTRY TEAM CAMP 2015


WhoFor PARENTS AND PARTICIPANTS!
Where:  Munising Michigan, Pictured Rocks National Lakeshore
Campground – Munising Tourist Park Campground (906) 387-3145 
Coach’s Cell Phone – (989) 370-0924 



Cost:    I will collect $100 from each participant at our PARENT MEETING on Thursday August 13th at 7pm at GHS !!  If you prefer to wait and pay the $100 on the day we leave (Aug 18th ) that is fine too.  – PLEASE NO NO NO NO CHECKS – CASH ONLY – IF YOU MUST DO A CHECK MAKE IT OUT TO ME, JEFF KALEMBER, SO WE CAN CASH IT BEFORE WE LEAVE.  This cost covers camping fees, a camp T-shirt, ferry to the Island, gas, food, snacks,  etc.  The money you pay will also cover lunch and dinner each day – you will provide your own breakfast (cereal is what most people do) and you will also pay for your own DINNER Wednesday and lunch Thursday (lunch on Mackinac Island).  If the $100 fee is too much for you, please talk to me privately -- this fee should not prevent anyone from attending camp.  In addition to the registration cost, you should have some spending money for snacks, souvenirs, etc.  (Just so you know where your $100 goes here is a list of expenses per athlete – Tshirt $10, gas $15, ferry to Mac. Island $15, camping fees $10 – food $40) Any leftover money will be used for POST RACE MEALS DURING THE SEASON – we will order pizzas, buy Gatorade, drinks for meets, etc !!  Last year we had enough leftover money to buy pizza after 2 of our XC meets during the season and lots of snacks and Gatorade for before meets.
Have two kids going to camp?  Second child is half price, $50!!

Parent volunteers:
In addition to me, we have the Kassubas, Desloovers Warrens, Beth Marshall, Samantha Hunt, Jeff Hervela, Khara Curtiss as parent chaperones.  Parent volunteers’ responsibilities include shuttling camp participants to trails, grocery shopping, helping to organize meals, and enjoying the beauty of Michigan’s great Upper Peninsula.  Your help is really appreciated; this wouldn’t be possible without you!  There is NO charge for parents who attend and we’ll feed you and pay your gas money! It’s like a mini vacation for you !  If you are a parent and cannot go this year – think about next year!! We can always use extra help.

Don’t forget !!
  • Tuesday, Wednesday, Thursday breakfast – EVERYONE MUST BRING THEIR OWN BREAKFAST FOR 3 MORNINGS!  Most people just bring along a box of their favorite cereal. (WE WILL PROVIDE THE MILK)  Breakfast will also include fruits, juice, bagels, etc provided by your camp fees.
  • WEDNESDAY dinner & THURSDAY lunch – you need to have your own $$
  • YOU NEED YOUR PHYSICAL DONE BEFORE YOU LEAVE AND YOU NEED A PARENT CONSENT FORM SIGNED BEFORE YOU LEAVE, *No PHYSICAL?  NO GO!  So, be sure to get it done.
  • No headphones, iPods, OR CELL PHONES allowed out during the DAY, but it is fine to listen to music in your tent when you are going to bed (after 10pm).  AS USUAL I AM ALSO BANNING CELL PHONES DURING THE DAY.  I DON’T MIND IF YOU HAVE TO OCCASIONALLY CHECK A TEXT MESSAGE OR TWO, OR SEND A PHOTO TO FACEBOOK, BUT EXCESSIVE USE OF YOUR PHONES WILL GET YOU BANNED.  ALSO, FROM 6-10PM IS CAMPFIRE TIME.  NO CELL PHONE USE AT ALL DURING THIS TIME.  THIS IS THE TIME WHERE YOU BOND WITH YOUR TEAM.  Your goal is not to stay in touch with your friends back home!!  Your goal IS to hang out with your XC friends.  During TEAM CHALLENGES PHONES will be allowed and encouraged so you can take pics of your winning team and post to facebook so the losing team gets acknowledged.


  • All school rules apply.
  • Camp is a POSITIVE experience.  We do not run FAST, but we do go a long ways.  Get yourself in shape and be prepared to run.  More importantly, be prepared to “bond” with your team.  A team that plays together is a team that runs harder for their teammates.  NO whining allowed.

Our tentative schedule
Monday August 17 -   9:00 am:  Meet at GHS, front parking lot
                                    QUICK TEAM MEETING BEFORE WE LEAVE – rules and regs
                 9:05 am:  Drive to GRAND MARAIS – WHERE WE WILL RUN AT THE LOG SLIDE
Have a BAG lunch/snacks for the ride up – light with plenty of liquids, AND BE PREPARED TO RUN – COME DRESSED TO RUN, THERE IS NO PLACE TO CHANGE!!  You need to wear your running clothes on the ride.  Also have a towel handy
                                    1:30 pm:  Arrive at GRAND SABLE DUNES, the LOG SLIDE to run.
                                    1:30 – 2:30     6-8 mile run along beautiful Lake Superior – Log Slide to 12 Mile Beach
3:00pm – run done, quick swim --  so have a towel packed in your day bag.
            We will provide a good solid lunch after the run, SUBWAY!!
4pm     Drive to Munising on H-58
5pm:  Arrive Campground, QUICK CHALLENGE #1 – Questions!!  Winning team gets to choose their campsite and have losers deliver firewood.
6pm   After tents set up and we eat PIZZA
                        7:00 pm:   Challenge #2 – BURN THAT ROPE and start a fire.
                        8pm – Campfire, smores and hydration.  
                        9pm boys meeting, followed by girls meeting
                       
Tuesday, Aug. 18 –     8:00 am: Up at and at’em  – light breakfast, liquids
9:00 amoff to our run
10amArrive Chapel Area – start 10 mile loop run (6 mile if you’re new to team)
(this is a BEAUTIFUL, great run, bring a water bottle – this is REQUIRED, camera?)
                                    2pm – run done, back to campground
                                    230pm -  late lunch, sandwiches, chips
                                    3-5pm   Beach time at Autrain – a river and world’s best beach, and a bridge jump.
                                    5:00 pm: Dinner – hot dogs and hamburgers on the fire !
                                    6pm     TEAM CAMP SURVIVOR Competition #3 – “BAMBOO BALANCE”
                                    7pm   CAMPFIRE TIME
                                    830pm    TEAM CAMP SURVIVOR Competition #4 – “Bouncy Bouncy Balloon”                                            9:00 pm: Boys team meeting, followed by girls meeting
                                   
Wednesday, Aug. 19    9:00 am:  light breakfast, lots of liquids
10:00 am:    Time Trial 5k Challenge #5!!  Who wins boys or girls?
                                    12:30 pm:  Lunch, back at Miner’s Beach – WHICH END???
                                    2:00 pm:  Beach Football game, Frisbee, swim out to point, rock climbing, fun
                                    5:00:  Dinner ON YOUR OWN IN TOWN – HAVE YOUR OWN $$$$$$$
                                    715 – Survivor #6 – Do you know ur XC trivia?
                                    9:30 Girls meeting followed by boys meeting.

Thursday, Aug 20       7:30 am:  up, pack up camp,
8:30am  hit the road for Mackinac Island
                                    11:00 am:  In Mackinac City and to Island
                                    11:30 – HIT THE FERRY!!!
                                    12 noon:  Run around Mackinac Island, or HIT THE TRAILS
                                    2:00 pm – Lunch, and free time until we leave the Island at 5PM
                                    5:00 pm – Ferry off Island

                                    6:30- 645 pm – Arrive GHS parking lots for parent pickup

THIS LAST PART IS THE PART YOU MUST PRINT AND SIGN OR SIGN AT THE PARENT MEETING.

CAMP RULES


  1. Any participant who is in possession of or using a tobacco product, alcoholic beverage, or illegal drugs will be dismissed immediately.  In addition, anyone “associating” with anyone using tobacco, alcohol, or drugs will be dismissed immediately and taken back to Gaylord.
  2. No participant leaves the group or the campsite without permission.
  3. Respect other teammates’ property, and camping equipment.  Keep your areas clean; leave them in better condition than we found them.
  4. No littering!  Obey ALL campground rules.
  5. If you decide to swim during your free time or go for a walk, do NOT go alone and check with an adult FIRST.
  6. Any participant who is caught stealing will be immediately sent home.
  7. No fireworks, firecrackers, or weapons of any kind.
  8. In this coed camp the boys will ONLY be in boy tents and the girls will ONLY be in girl tents.  No exceptions.
  9. When running ALWAYS stay in groups of THREE while on the trails.
  10. We run on a National Lakeshore – this is the equivalent of a National Park.  Please be respectful of other hikers on the trails.  Be quiet and STAY OUT OF the fenced off areas.  The cliffs rise 150+ feet above rocky shorelines and are not a place to “mess around.” 
  11.  Some areas of the National Lakeshore are OFF LIMITS.  DO NOT GO OVER FENCES or PAST MARKERS THAT SAY “DO NOT ENTER” AS THE RANGERS WILL CATCH YOU AND YOU WILL HAVE A $100 FINE, I’M NOT JOKING.

I have read and understand the rules and policies for this camp trip and agree to do my part in making the trip a success for all.  I will abide by the rules and policies as presented here.  Please return this sheet to coach the morning that we leave for camp.



Student __________________________________________


Parent ___________________________________________


In addition- Are there any physical problems we need to be aware of?  Asthma? Heart problems?  Food allergies? Etc.  please describe fully.